Exercises for Health and LongevityBa Duan Jin, a simple Chinese Qi Gong exercise, has enjoyed greatpopularity among people since ancient times. Today, it is still widelyused for therapeutic purposes in China. Here Ba means "eight", Duanmeans "section" and Jin means "brocade"-- a symbol of health andbeauty. There are eight sitting forms in this exercise.

Form 1Strike Teeth in deep Meditation

1. Sit still in deep meditation, legs crossed, and hands loosely clench.2. Strike upper teeth with lower teeth 36 times.3. Interlock fingers behind head, and concentrate on the breathing rather than on external event. Takenine deep breaths.4. Move hand to cover ears, and tap back of head 24 times with middle finger pressed under indexfinger.

Form 2Shake the Heavenly Pillar

1. Sit with legs crossed, back and shoulders are straight, but relax.2. Join hands in front of belly.3. Slowly shake head and shoulders to left and right 24 times, and concentrate on the breathing ratherthan on external event.

Form 3Gargle with Saliva

1. Sit with legs crossed, back and shoulders are straight, but relax.2. Raise hands over head.3. Stir tongue 36 times between hard and soft palates to produce a mouthful of saliva.4. Swallow it in three gulps, as if forcing something hard down throat.

Form 4Massage Lower Back

1. Sit with legs crossed, back and shoulders are straight, but relax.2. Rub hands together until warm.3. Slowly massage lower back with both hands 36 times.4. Return hands to front and loosely clenched.5. Imagine that a fire is spreading from heart to lower elixir field.

Form 5Rotate Single Hand on Waist Side

1. Sit with legs crossed, back and shoulders are straight, but relax.2. Rotate left shoulder 36 times with back of right hand on lower back.3. Then, rotate right shoulder 36 times with back of left hand on lower back.

Form 6Rotate Both Hands on Waist Sides

1. Sit with legs crossed, back and shoulders are straight, but relax.2. Rotate shoulders simultaneously 36 times with both palms on lower back.3. Imagine that a fire is spreading from back to head.4. Stretch out both legs when you feel that you've taken in enough fresh air through nose.

Form 7Prop Heaven with Both Hands1. Sit with legs crossed, back and shoulders are straight, but relax.2. Rub hands as you breathe out air five times through opened mouth.3. Palms up, raise hands over head 3 or 9 times with fingers interlocked..

Form 8Grasp Feet

1. Sit up with legs stretched out in front, feet shoulder width apart.2. Grasp middle part of both soles with separate hands and pull feet 12 times.3. Then sit upright with legs crossed.4. Gargle mouth with saliva, then swallow gathered saliva in three gulps.5. Join hands in front of belly and shake head and shoulders to left and right 24 times, eyes looking insame direction.6. Rotate shoulders simultaneously 24 times with both palms on lower back.7. Hold breath now and then as you imagine that a fire is spreading from lower elixir to whole body.